5 Essential Shoulder Stretches for Padel Players During Rehabilitation

Shoulder injuries are a common occurrence in padel players. Whether you’re a newbie or a seasoned professional, the repetitive movements involved in playing padel can take a toll on your shoulders. If you’re currently undergoing shoulder injury rehabilitation for padel players, you’ve likely been advised to do some shoulder stretches to help speed up your recovery process. In this article, we’ll share with you five essential shoulder stretches for padel players during rehabilitation.

1. Wall Angels

Wall Angels are a great way to improve your shoulder mobility and strength. To do this stretch, stand with your back against a wall and your feet shoulder-width apart. Raise your arms up so that your elbows are bent at a 90-degree angle, and your forearms are parallel to the ground. Slowly move your arms up and down, keeping your elbows and forearms in contact with the wall at all times.

2. Side-Lying Rotator Cuff Stretch

The Side-Lying Rotator Cuff Stretch targets the rotator cuff muscles and helps to improve their flexibility. Begin by lying on your side with your affected shoulder facing upwards. Bend your elbow so that your forearm is resting on your chest. Use your opposite hand to gently push your forearm towards your body until you feel a stretch. Hold the stretch for 30 seconds before switching sides.

3. Doorway Stretch

The Doorway Stretch helps to stretch the chest muscles, which can become tight due to the repetitive overhead movements in padel. Stand in a doorway with your arms outstretched and your hands on either side of the frame. Lean forward until you feel a stretch in your chest. Hold the stretch for 30 seconds before releasing.

4. Chest Opener Stretch

The Chest Opener Stretch is another great stretch that targets the chest muscles. Begin by kneeling on the ground with your hands behind your head. Slowly arch your back and lift your chest towards the ceiling. Hold the stretch for 30 seconds before releasing.

5. Puppy Pose

Puppy Pose is a yoga stretch that helps to stretch the shoulders, upper back, and chest muscles. Begin by getting on all fours with your hands shoulder-width apart and your knees hip-width apart. Walk your hands forward until your chest is lowered towards the ground. Lower your forehead to the ground and hold the stretch for 30 seconds.

In conclusion, these five essential shoulder stretches for padel players during rehabilitation can help speed up your recovery process and improve your overall shoulder mobility and strength. Remember to consult with your physical therapist or doctor before attempting any new stretches, and don’t push yourself too hard if you feel any pain or discomfort. Take your time, be gentle with your body, and you’ll be back on the padel court in no time!